Paleo Diet

1. Paleolithic principle – by stopping all the nonsense, junk and processed foods of current
millennium and going back to the food plate similar to what Paleolithic ancestors ate, we are
supplying our bodies with real whole foods close to our genes, hence getting rid of modern
diseases.
2. Low carb principle – this is the main principle by how the diseases part of metabolic
syndrome are dealt with by cutting carbs and by tackling insulin resistance.
 Diseases like obesity, type 2 diabetes, hypertension, PCOS, NAFLD, atherogenic
dyslipidemia are all part of metabolic syndrome. Insulin resistance is the hallmark of metabolic
syndrome.
 We are trying to tackle metabolic syndrome by dietary modification.
 In paleo / LCHF diet, we are going to cut down all the starchy and sugary carbohydrates from
our plates except those from vegetables and we are going to shift our energy dependency towards
fats and proteins.
 In this way, by reducing carbohydrate load, we are reducing the circulating insulin levels.
Since insulin is the main lipogenic hormone in our body, reducing insulin levels encourages fat
burning and hence losing weight.
 Reducing insulin levels also reverses most of the diseases of metabolic syndrome group by
settling hyperinsulinemia.
 This LCHF diet reverses diseases of metabolic syndrome independent of weight loss.
 More than simple LCHF, this Tamil Paleo diet stresses on cooking method, selection of food
source, types of cooking oils, other lifestyle modifications such as sun bath, exercise, etc – a
Paleolithic way of lifestyle. We don’t recommend any processed or packed food items. Hence by
trying to take wholesome natural foods as far as possible, and trying to live a life as close as
possible to our ancestors, we are taking this LCHF diet a step further.

Foods not to be eat

All cereals and their derivatives (rice, wheat, oats, barley, rava, maida, corn)

All millets (ragi, etc)

All pulses and grams (peas, channa, black gram, green gram, Bengal gram, soya bean,
sprouts, etc)

All snacks made from these cereals and pulses (bakery items, savories, biscuits, etc)
All sweets (sugar, jaggery, palm sugar, honey, carbonated beverages, juices, sweets, etc)

Majority of fruits except guava, avocado and cucumber.

Deep fried items, fast food items, processed meat products, alcohol, smoking.

Foods to Eat

Fresh meat of any kind, (to avoid farm bred as far as possible),

Eggs, paneer, cheese, nuts (all except peanut)

Cooking oil:butter, ghee, cold pressed coconut oil, cold pressed sesame oil, extra virgin olive
oil.

Fruits - guava, avocado and cucumber

All vegetables except Below

tubers- root of a plan (potato, kūmara (storage root), yam, taro, Jerusalem
artichoke and ulluco.) ,

legumes

 dzuki beans
 Anasazi beans
 Black beans
 Black-eyed peas
 Fava beans
 Garbanzo beans (chickpeas)
 Kidney beans
 Lentils
 Lima beans
 Pinto beans
 Split peas

Regular sun session (exposure to sun for atleast 20 mins a day) is necessary.

Regular physical activity is also essential. (mild to moderate cardio activities like brisk
walking, jogging, etc.)

Blood tests

 Complete blood hemogram,

 Lipid profile, liver function test, renal function test
 Iron profile, vitamin D, B12 levels
 Cardiac risk markers including hscrp,
 Thyroid profile, HbA1C,
 Urine complete analysis.